Strength:
Back Squat
1RM
15-20Mins

“Back Broke Sprint”
10 rounds for time of (20min time cap)
10 back squats (from the ground)
100-m sprint
Rest 30 seconds.
Men: 135 lb.
Women: 95 lb.

Scaling
Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.
Men: 115 lb.
Women: 75 lb.

Beginner Option
7 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.
Men: 65 lb.
Women: 45 lb.